Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Chard raw
  5. Compare
  6. Chard raw vs. Porridge

Chard raw vs. Porridge — In-Depth Nutrition Comparison

Compare

Significant differences between chard raw and porridge

  • Chard raw has more vitamin K, vitamin A, vitamin C, magnesium, manganese, copper, vitamin E, and potassium; however, porridge is richer in iron.
  • Chard raw covers your daily vitamin K needs 692% more than porridge.
  • Porridge contains less sodium.
  • Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of chard raw is 32.

Specific food types used in this comparison are Chard, swiss, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Chard raw vs Porridge infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +1520%
Contains more PotassiumPotassium +2268.8%
Contains more CopperCopper +347.5%
Contains more ZincZinc +176.9%
Contains more PhosphorusPhosphorus +206.7%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +70.6%
Contains more IronIron +107.8%
Contains less SodiumSodium -97.2%
Contains more SeleniumSelenium +211.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9350%
Contains more Vitamin B2Vitamin B2 +260%
Contains more Vitamin B5Vitamin B5 +142.3%
Contains more Vitamin B6Vitamin B6 +661.5%
Contains more Vitamin KVitamin K +829900%
Contains more FolateFolate +16.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +37.5%
Contains more Vitamin B3Vitamin B3 +30%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Porridge DV% diff.
Vitamin K 830µg 0.1µg 692%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 0mg 33%
Iron 1.8mg 3.74mg 24%
Magnesium 81mg 5mg 18%
Manganese 0.366mg 0mg 16%
Copper 0.179mg 0.04mg 15%
Vitamin E 1.89mg 0.02mg 12%
Potassium 379mg 16mg 11%
Sodium 213mg 6mg 9%
Vitamin B6 0.099mg 0.013mg 7%
Vitamin B2 0.09mg 0.025mg 5%
Phosphorus 46mg 15mg 4%
Fiber 1.6g 0.5g 4%
Calcium 51mg 87mg 4%
Selenium 0.9µg 2.8µg 3%
Choline 18mg 3%
Zinc 0.36mg 0.13mg 2%
Vitamin B5 0.172mg 0.071mg 2%
Carbs 3.74g 10.52g 2%
Calories 19kcal 50kcal 2%
Folate 14µg 12µg 1%
Vitamin B1 0.04mg 0.055mg 1%
Vitamin B3 0.4mg 0.52mg 1%
Protein 1.8g 1.44g 1%
Fats 0.2g 0.21g 0%
Net carbs 2.14g 10.02g N/A
Sugar 1.1g 0.03g N/A
Saturated fat 0.03g 0.033g 0%
Monounsaturated fat 0.04g 0.028g 0%
Polyunsaturated fat 0.07g 0.114g 0%
Tryptophan 0.017mg 0.02mg 0%
Threonine 0.083mg 0.045mg 0%
Isoleucine 0.147mg 0.063mg 0%
Leucine 0.13mg 0.11mg 0%
Lysine 0.099mg 0.037mg 0%
Methionine 0.019mg 0.027mg 0%
Phenylalanine 0.11mg 0.078mg 0%
Valine 0.11mg 0.07mg 0%
Histidine 0.036mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +25%
Contains more OtherOther +627.3%
Contains more CarbsCarbs +181.3%
~equal in Fats ~0.21g
~equal in Water ~87.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +42.9%
Contains more Poly. FatPolyunsaturated fat +62.9%
~equal in Saturated fat ~0.033g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.